1. Perfect Packed Lunch

    9-01-2010Here’s an example of a healthy and balanced packed lunch. Try this one out, and then use it as a springboard for your own creative lunch ideas. Don’t fall into the trap of eating the same thing day after day. Remember to use the 7 steps above to create your perfect packed lunch.
    Servings: 1

    Here’s what you need…
    For the wrap:

    • 1 green tortilla
    • 1 chicken breast (or your choice of protein: veggie patty, lean turkey, hardboiled egg, smoked salmon, grilled white fish, or baked tofu)
    • Sliced tomato
    • Romaine lettuce
    • 1 Tablespoon hummus

    For the veggies:

    • 1/2 cup cut veggies (try broccoli, cauliflower, carrots and bell peppers)
    • 1/4 cup hummus

    For the yogurt:

    • 1/2 cup plain nonfat Greek yogurt
    • Handful of berries (strawberries and blueberries)
    • For the trail mix:

    • 1oz raw mixed nuts
    • 5 golden raisins
    1. Spread the tortilla with hummus, line with lettuce, tomato slices and chicken breast. Wrap and slice in half.
    2. Wash and pack the cut veggies in plastic container. Pack the hummus in a small container.
    3. Pack the yogurt in a small container and top with the berries.
    4. Mix the raw nuts with the raisins and pack in a small container or bag.
    5. Don’t forget to pack a container of water and a napkin!

    Nutritional Analysis: One serving equals: 547 calories, 19g fat, 39g carbohydrate, 12g fiber, and 55g protein.


  2. A Client Success Story

    Bea HansonI’ve shared Bea’s success story with you in the past and heard from her just last week. She trusted me with her health and fitness and was very motivated by a few simple words.

    In the beginning …

    Bea started training at Your Personal Best back in January 2012. As Executive Director of the Corpus Christi Food Bank and working in the “food industry” she’d heard all the do’s and don’ts of nutrition and good health.

    We discussed an ideal weight for her and she didn’t believe (for reasons of aging) that she could ever weigh what she really wanted to again.

    What were her culprits?
    Bea’s diet included no breakfast, fast food with the occasional salad or soup for lunch, candy or chips for snacks, and a meal with meat, vegetables and a starch.

    She knew it didn’t sound healthy as she shared this with me.

    Her solution?
    With the help of YPB’s Fitness Professionals, Bea began exercising and changing her diet as suggested.
    She learned, the missing component was Commitment. She made a healthy pledge to better nutrition choices and daily exercise!

    Amazing results …
    Motivated by these simple words, “It doesn’t have to be that way”. Bea began eating breakfast, tossed out the fast food, watched her portions, and traded the unhealthy snacks for something better.

    As a result, Bea transformed her body by 6.45%, lost over 9” and a 15 lb. combination of fat loss and muscle gain.

    In response to a recent newsletter …
    “Yes, I am currently exercising. Cardio 3 days a week and weights 3 days a week. I got my training start with Your Personal Best Training Studio about 3 years ago. I work out with a personal trainer twice a week”. ~ Bea


  3. 9 Ways to Burn More Fat—Faster

    flames.jpgUnwanted fat slows you down and makes you feel less confident. Fortunately, if you take the right steps, you can burn off pounds of fat faster than you ever imagined.

    How can you get started on this mission? With these nine fat-burning tips…

    Fat Burn Tip #1: Hit the Weights: Losing weight is always a good idea. Unless you’re losing so much you’re also burning off muscle. By adding weight training into your routine, you’ll ensure your muscle is here to stay.

    As an added perk, muscle burns more fat faster, and you burn more fat and burn it for longer after an intense weight-lifting session than you would with just cardio.

    Fat Burn Tip #2: Run like Crazy: You’ve got to want it, but if you’re willing to sprint 100 yards 10 times in a row, you’ll melt away about 500 calories from your waistline. That’s a Big Mac or two Snickers bars you just burned off! Do that a few days a week and you’ll have a new body in no time.

    Fat Burn Tip #3: Down the Green: It may seem odd that drinking unsweetened green tea can help you burn fat, but try a glass of it after working out. Not only does it taste good, but it will cause your love handles to fall off your sides faster.

    Fat Burn Tip #4: Work Out Early: Like everyone else in the world, you’ve got a lot to do in the day. Imagine if you could get to the gym or run a few miles before it all gets started? By hitting your routine when you first wake up, before you even eat breakfast, your body will burn fat like there’s no tomorrow!

    Fat Burn Tip #5: Go to Sleep: Just because you’re awake doesn’t mean you’re doing good things for your body. Live in a constant state of sleep deprivation and you won’t be able to work out as hard as you should, and you’ll likely wind up making poor food and drink choices—especially late at night.

    Fat Burn Tip #6: Stop Sitting: Working a desk job is no excuse to stay on your backside all day. Need to talk with a coworker? Leave the email and phone alone and get up and talk with your coworker face to face. Then take a quick walk during lunchtime to rejuvenate yourself and power up for the rest of the day. Making activity part of your lifestyle will go a long way toward shaving off pounds faster!

    Fat Burn Tip #7: Wait for Seconds: Your instinct may tell you to grab a second helping of meat and potatoes as soon as round one is over. But if you want to burn off fat, give yourself 20 minutes after eating your first plate to let your brain catch up to your stomach. Most likely, you’ll feel full after that amount of time and will avoid adding unnecessary calories you’ll just have to burn off later.

    Fat Burn Tip #8: Add Ice: Want to burn more fat faster, without even trying? Then stop drinking room-temperature water. Instead, drop some ice into your water and drink it when it’s nice and cold. It may seem like an old wives’ tale, but drinking cold water has been proven to force your body to burn calories in order to warm the water to body temperature.

    Fat Burn Tip #9: Go for Lean Protein: You want to burn fat, and protein makes it possible. How? By helping to boost your metabolism and build more fat-burning muscle. So grab a chicken breast and a spoon of peanut butter to give your body the upper hand against forcing fat far, far away!

    My programs are designed to help you quickly and efficiently burn fat and get into the best shape of your life.

    Call or email now to schedule your first body-transforming workout!


  4. A VIP Client Testimonial

    At YPB we have our client’s best interest in mind. Are you over 50 and looking for a personal trainer who understands the aging body? Combining exercise science, physiology and the art of experience (having worked with hundreds of aging clients) we believe you can BE YOUR BEST at any age!


  5. Low Carb Spaghetti and Meatballs

    2015-6-14

     

    So you ditched that package of high-carb noodles from your pantry, now learn to love nature’s healthy noodles: spaghetti squash. If you haven’t yet tried spaghetti squash then you’re in for a real treat. A pile of tender spaghetti squash strands piled high with protein and veggie meatballs makes the perfect fitness meal.

    Servings: 12

     

    Here’s what you need…

    • 2 pounds lean, organic, grass-fed ground beef
    • 1 pound lean, sweet turkey sausage
    • 4 celery stalks, diced
    • 1 yellow onion, diced
    • 3 carrots, diced
    • 3 omega-3, eggs
    • 1/2 cup almond meal
    • 2 Tablespoons dried oregano
    • 1 teaspoon garlic powder
    • dash of salt and pepper
    • Optional: handful of olives

    Sauce

    • 14.5 oz can diced tomatoes
    • 1 can tomato paste
    • splash of white wine
    • 2 cups fresh basil, chopped
    • 6 garlic cloves, chopped
    • dash of salt and pepper

    Noodles

      1 spaghetti squash
    1. Preheat oven to 375 degrees F. Wash spaghetti squash and poke all over with a knife. Place directly on the middle oven rack and bake for 1 hour. Remove from oven and allow to cool. Once cooled, slice in half and remove the seeds. Scoop the spaghetti squash strands out with a large spoon, set aside in a bowl.
    2. Throw all of the meatball ingredients into a large bowl and mix with your hands. Form into large, golf ball sized meatballs.
    3. Combine all of the sauce ingredients into a medium bowl and mix well.
    4. Cook with Crockpot: Place the meatballs in your slow cooker. Cover with the sauce and cook on low for 6-8 hours. OR Cook with stovetop: Place meatballs in a large pot. Cover with sauce and cook, covered, over low heat for 2-3 hours.
    5. Place a scoop of spaghetti squash noodles on each plate, top with meatballs and some sauce and then throw on a few olives.

    Nutritional Analysis: One serving equals:  266 calories, 12g fat, 426mg sodium, 14g carbohydrate, 4g fiber, and 26g protein

    Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter and subscribe your friends.


  6. Biggest Fitness Secret Revealed

    FAI-YPB-Trainers

    We’ve just returned from the FAI Workshop and Summit in Phoenix, AR and have many things to share with you. Today I’m going to share with you something huge. In fact, I believe that this is the biggest secret to attaining that healthy and fit body you’ve been after for so many years.

    If you’re like many, then your ideal healthy body has eluded you for quite some time. It’s not that you aren’t trying to workout and eat right, it’s just that you haven’t been able to find that one thing to take you all the way to success.

    I want you to know what that one thing is, so your fitness results will never be lacking again. It’s quite simple, and yet stands as the truest and most important fitness advice you’ll ever receive…

    The big secret is that…Your daily habits create your body.

    What do I mean by daily habits? The things that you consistently do on a daily basis determine your body’s shape, strength and stamina.

    That’s it. Nothing else matters as much as those daily habits.

    The problem is that most of us have bursts of fitness motivation, when we eat clean and workout hard for a short time…but then the motivation wears off and we go back to our daily habits. That familiar routine that gives us comfort and security.

    Your only focus, when it comes to shaping up, should be to make and keep a handful of healthy, dailyhabits. When these healthy habits become your comfortable routine, then you’ve hit fitness gold.

    This is great news for two reasons:

    1. First, when you do something habitually it no longer requires a lot of brain power or motivation to get it done. It pretty much happens automatically. So once you’ve settled into your daily habits you’ll easily maintain them.
    2. Second, once your daily habits have been around long enough to transform you, then you get to give up the struggle of trying to lose fat. That quest, which has taken up so much of your time and mental energy, will be put to rest, leaving you time to go out and enjoy your life. Go crazy! Once you’ve achieved that healthy body of your dreams the ride is just begun. Now the fun really begins.

    And so today take a few moments to determine which healthy, daily habits you will begin to include in your daily life, and continue to prompt yourself to do these until it becomes automatic and comfortable. While each and every one of you have unique situations and abilities, here is a general list of ideas of healthy daily habits to get you started…

    Go on, get working on your own personal list of daily fitness habits. Make these realistic actions that you could fit into your daily life, and watch as your body effortlessly transforms over the next several weeks.

    Quick note for you overachievers: resist the urge to commit to difficult or extreme daily habits – these new habits are meant for the long run. So instead of saying that you’ll run 6 miles each day, only commit to 2 miles. Do those 2 miles everyday for a few months and you’ll see the value and truly life-changing powers of a daily habit.

    Call or email me now and I’ll help you with your personalized list of daily habits. Of course one of those habits will be to workout with us each day! Talk about a life changing habit!


  7. Replace the Salt Shaker

    Download Handout

    Salt Substitute


  8. Salads That Are Good For You

    Download Handout

    salad recipes


  9. Journal Special!

    So, here’s my special TRY IT offer for you.  In hopes that you’ll prove
    it to yourself, I’m reducing the price of our our Daily Journal.

    That’s right!  For the one week  you can purchase the 8-Week Daily Journal for just $19.99.
    This deal is available whether your a long-time client or an out-of-town follower.

    Here’s the why journal, here…

    GUARANTEED RESULTS!
    OFFER EXPIRES THURSDAY, MAY 14TH



    JournalAdvantage


  10. Another WMU – 101 TESTIMONIAL

    Downloadable Mp3 File

    Lisa & Jon

    Lisa: Hi, I am so proud of another Weight Management University 101 client and graduate, Jon H.

    Jon, I guess what I really want to know is …

    What was your overall, general experience of the weight management university?

    Jon: It was one of the most worthwhile things I have done. I’ve learned a great deal. Even though I think I’m watching my diet or I was watching my diet carefully way too much fat calorie intake. And I learned … My great amazement is that I have been training at too high a level. I remember asking you whether I really needed this course and you said “yes, you do” and so I took it reluctantly and I learned a great, great deal from it.

    Lisa: Ahh … yeah that’s a good one! So, I may be putting you on the spot but …

    Can you remember which chapter was the hardest and which was the easiest for you? Or does one chapter stand out in general?

    Jon: Probably the most difficult one was the one on the minerals. Just because that’s not something I am very familiar with. Easiest … I don’t know …  I thoroughly enjoyed all of the them.

    Lisa: So, vitamins and minerals …

    Do you take vitamins and minerals already?

    Jon: Just a vitamin supplement. A general vitamin supplement and a calcium supplement.

    Lisa: Okay and …

    You’ve done that most of your life probably?

    Jon: Yes

    Juan and JonLisa: Good, Good!

    What is your sport of choice?

    Jon: Swimming

    Lisa: How often do you swim?

    Jon: Generally 3-5 times a week.

    Lisa: So, you learned that you might have been over training a little bit for your goal of fat loss?

    Jon: Quite a bit! (Laughs)

    Lisa: Okay, good, good! Well, Thank you …Thank you for trusting us with your education!


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